Spinach souffle: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
An elegant and airy dish, spinach soufflé is a light, savory custard infused with vibrant spinach and baked to a golden, puffed perfection, offering a delightful texture and rich flavor. --- RECIPE --- Servings: 4-6 Prep Time: 30 minutes Ingredients: - 1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry - 2 tablespoons unsalted butter - 2 tablespoons all-purpose flour - 1 cup whole milk, warmed - 1/4 teaspoon ground nutmeg - 1/2 teaspoon salt - 1/4 teaspoon black pepper - 3 large eggs, separated - 1/4 cup grated Parmesan cheese (optional) Instructions: 1. Preheat oven to 375°F (190°C). Butter a 1.5-quart soufflé dish and dust lightly with flour or Parmesan cheese. 2. In a medium saucepan, melt the butter over medium heat. Whisk in the flour and cook for 1 minute, stirring constantly, to form a roux. 3. Gradually whisk in the warm milk until the mixture is smooth and thickened, forming a béchamel sauce. 4. Remove from heat. Stir in the squeezed dry spinach, nutmeg, salt, pepper, and Parmesan cheese (if using). 5. Whisk in the egg yolks one at a time until well combined. 6. In a separate clean bowl, beat the egg whites with an electric mixer until stiff peaks form. 7. Gently fold one-third of the egg whites into the spinach mixture to lighten it, then carefully fold in the remaining egg whites until just combined, being careful not to deflate them. 8. Pour the mixture into the prepared soufflé dish. 9. Bake for 30-35 minutes, or until the soufflé is puffed and golden brown. Serve immediately.
Per 100g reference serving, Spinach souffle provides 172 kcal of energy, 7.89g protein (18% of calories), 5.9g total carbohydrates (14% of calories, including 0.7g dietary fiber and 1.85g sugars), and 12.9g total fat (68% of calories).
Vitamins Profile in Spinach souffle (Per 100g)
Track how Spinach souffle contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 7.3 mg | 8.1% DV |
| Vitamin D (D2 + D3) | 0.8 µg | 4% DV |
| Vitamin B12 (Cobalamin) | 0.4 µg | 16.7% DV |
| Vitamin A (RAE) | 244 µg | 27.1% DV |
| Vitamin E (Alpha-Tocopherol) | 1.1 mg | 7.3% DV |
| Vitamin K (Phylloquinone) | 127 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.082 mg | 6.8% DV |
| Vitamin B2 (Riboflavin) | 0.263 mg | 20.2% DV |
| Vitamin B3 (Niacin) | 0.479 mg | 3% DV |
| Vitamin B5 (Pantothenic Acid) | 0.438 mg | 8.8% DV |
| Vitamin B6 (Pyridoxine) | 0.098 mg | 5.8% DV |
| Total Folate (Vitamin B9) | 73 µg | 18.2% DV |
| Folate (Dietary Folate Equivalents) | 77 µg | 19.2% DV |
| Natural Food Folate | 67 µg | 16.8% DV |
| Choline | 61 mg | 11.1% DV |
| Betaine (Trimethylglycine) | 29.9 mg | 12% DV |
| Preformed Retinol | 120 µg | 13.3% DV |
| Beta-Carotene | 1493 µg | 41.5% DV |
| Alpha-Carotene | 3 µg | 0.2% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 3249 µg | 32.5% DV |
Minerals & Electrolytes in Spinach souffle (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.19 mg | 6.6% DV |
| Calcium (Ca) | 165 mg | 12.7% DV |
| Magnesium (Mg) | 30 mg | 7.1% DV |
| Potassium (K) | 231 mg | 4.9% DV |
| Zinc (Zn) | 0.85 mg | 7.7% DV |
| Selenium (Se) | 11.1 µg | 20.2% DV |
| Phosphorus (P) | 139 mg | 11.1% DV |
| Copper (Cu) | 0.059 mg | 6.6% DV |
| Manganese (Mn) | 0.269 mg | 11.7% DV |
| Sodium (Na) | 566 mg | 24.6% DV |
| Fluoride (F) | 4.7 µg | 0.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.007 g | 1.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.111 g | 6.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.467 g | 3.3% DV |
| Monounsaturated Fat (MUFA) | 3.02 g | 10.1% DV |
| Polyunsaturated Fat (PUFA) | 0.61 g | 3% DV |
| Saturated Fat (SFA) | 6.09 g | 30.5% DV |
| Dietary Cholesterol | 118 mg | 39.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.708 g | 23.6% DV |
| Isoleucine (BCAA) | 0.45 g | 30% DV |
| Valine (BCAA) | 0.505 g | 28.1% DV |
| Lysine | 0.558 g | 26.6% DV |
| Methionine | 0.207 g | 20.7% DV |
| Tryptophan | 0.108 g | 27% DV |
| Phenylalanine | 0.406 g | 27.1% DV |
| Threonine | 0.308 g | 28% DV |
| Histidine | 0.229 g | 28.6% DV |
| Glycine | 0.216 g | 7.2% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Spinach souffle contains 172 calories (kcal), 7.89g of protein, 5.9g of carbohydrates (0.7g fiber, 1.85g total sugars), and 12.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spinach souffle has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of 1.23 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Spinach souffle: Cereals containing gluten, Milk, Eggs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Spinach souffle by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.